Tiger nuts contain a variety of nutrients and beneficial plant compounds.
Their specific nutrient content depends on the type. There are three main varieties of tiger nuts:
- black
- brown
- yellow
On average, 1 ounce (28 grams) provides (1, 2Trusted Source):
- Calories: 143
- Fiber: 9 grams
- Carbs: 19 grams
- Protein: 1 gram
- Fat: 7 grams
- Iron: 1–2% of the Daily Value (DV)
- Phosphorus: 5–6% of the DV
- Vitamin C: 2–8% of the DV
- Magnesium: 7% of the DV
- Zinc: 5–7% of the DV
- Potassium: 3–5% of the DV
- Calcium: 1% of the DV
Tiger nuts are also a rich source of antioxidants, which are beneficial compounds that protect your body against aging and diseases like cancer and heart disease (3Trusted Source, 4Trusted Source).
Research shows that germinating tiger nuts prior to eating them increases their antioxidant content (5Trusted Source).
That said, tiger nuts also contain antinutrients, such as phytates, oxalates, saponins, and tannins, which can reduce nutrient absorption in your gut.
Germinating or roasting the tubers prior to eating reduces their antinutrient levels, making it easier for your body to absorb and use the many nutrients they contain (6).
SUMMARY
Tiger nuts are tubers rich in fiber, vitamins, minerals, and other beneficial plant compounds. Germinating or roasting tiger nuts prior to eating them can boost their antioxidant levels and improve your body’s ability to absorb its nutrients.
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